Plyometrics for Beginners

First formalized in the early 1960’s as a scientific training system by Dr. Yuri Verkhoshansky. The earliest published use of the term seems to be in a Soviet publication in 1966. Dr Verkhoshansky favored the term ‘shock method’ to distinguish between naturally occurring plyometric actions in sport and the training system he devised to develop speed-strength. Plyometric training has been demonstrated to improve jumping ability Such “bounce” training is widely utilized in strength programs designed to develop power or speed-strength.

Plyometrics are a form of explosive exercises that creates what called a Stretch Reflex in the muscle. The muscle goes from an eccentric action to a concentric action quickly. The nervous system is highly excitable during this action. The goal is to improve how quickly an athlete can apply force to the ground or another object and move either the body, as in sprinting or jumping, or a ball or implement, as in throwing or hitting. 

With youths and beginners, the variables of maturation and experience compound the problem of determining when and how to begin a plyometric training program. Even thought the actual purpose of plyometric training or shock training, as it is originally referred to, was initially intended to be done at higher intensities, it can and should be modified so that even the pre-adolescent athlete can participate in activities that require quick jumping. Examples of these would be jump rope, hop scotch, and Ladder drills. It is important to understand that the athlete must have a solid strength foundation in order to advance into more intense plyometrics. But even youngsters can participate in lower level plyometrics A maximum squat of 11⁄2-2 times body weight has been recommended by some Eastern Bloc authorities as a prerequisite for plyometric training. This goes along with traditional training patterns which normally follow the sequence of maximal force development preceding speed or plyometric training in the yearly cycle.

However, Eastern Bloc literature concerning youth strength training utilizes various forms of “bouncing” activities starting as young as 7-8 years. A squat of 11/2- 2 times a child’s body weight as a prerequisite for such training is highly questionable and was probably never intended for such a population. Maximum strength activities are not recommended for pre-pubescent or pubescent athletes, yet plyometric activities can be utilized throughout childhood. The key to all of this is proper training loads, dependent upon age and stage of biological development Even among mature athletes, a minimum strength level necessary to begin a plyometric program has been questioned. This is not to say that maximum strength training is not necessary, for it occupies a very important part of power development. Plyometric training should be taught using very basic drills and gradually progress to a more advanced level that is suited and needed for the particular athlete or group of athletes.

Prior to beginning any plyometric program the coach should instruct all athletes on the proper techniques of landing and jumping. Even though, during plyometric exercises there isn’t much time spent on the ground, Landing is the most important aspect of keeping the athletes safe. The following drills are all simple to learn and teach and allow athletes of any age athlete to learn coordination while improving upon the foundation of plyometric training.

Line Drills

Ladder Drills   

Low Box Drills 

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Summer Speed And Agility Training

Athletes must work on their bodies year-round so that they are ready to play at peak efficiency from the start of the season. Thus your best window to improve your speed, agility and quickness lies in the off season. Then when competitions starts, you aren't overloading your body with too many competing demands. Whether your goal is to improve at track, basketball, soccer, volleyball or any other sport, you can make your greatest gains during your open time in the off season.

The purpose of speed, agility, and quickness training is to execute maximal force while performing high-speed movements. SAQ training is an ideal supplement to your summer strength training program.

A common misconception is you have to be born with speed, agility and quickness or coordination. Anyone can train their body to improve their speed and reactions. With proper training, a slow athlete can become faster, a fast athlete can become even faster, and a good athlete can become great.

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Complex Training For Speed, Power, And Explosiveness

Many athletes include plyometric exercises in their training programs and are well aware of the benefits. However, it is slightly less well known that the combination of traditional strength and plyometric exercises together (complex training) results in greater improvements in power and rate of force development.

Complex training, one of the most advanced forms of sports training, integrates strength training, plyometrics, and sport-specific movement. It consists of an intense strength exercise followed by a plyometric exercise.

Complex training activates and works the nervous system and fast twitch muscle fibers simultaneously. The strength exercise activates the fast twitch muscle fibers (responsible for explosive power). The plyometric movement stresses those muscle fibers that have been activated by the strength training movement. During this activated state, the muscles have a tremendous ability to adapt. This form of intense training can teach slow twitch muscle fibers to perform like fast twitch fibers.

To maintain a high level of intensity throughout the workout, use low repetitions (two to five), high recovery intervals between sets (three to five minutes) and at least 48 hours of rest between complex workouts.

Lower Body Complex

Upper Body Complex

How To Properly Warm Up Before Practice Or Competition

The warm up exercises are a crucial part of any sports or fitness training program. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.

In order to be ready to perform speed work or compete at high intensities, you must get warmed up properly. An effective warm up must consist of a series of dynamic and active movements that start with low impact, low intensity exercises and progress naturally to high intensity, full speed exercises that simulate the intensity of the upcoming practice or competition.

Dynamic flexibility is the act of quickly moving a joint through its range of motion with little resistance, improves flexibility, coordination, balance, proprioception, elasticity of the muscles and ligaments, increases core body and deep muscle temperatures, elongates active muscles, decreases the inhibition of the antagonist muscles and stimulates the nervous system and therefore helps decrease the chance of injury.

Conversely, static stretching involves passively stretching a giving muscle by placing it in a maximal position of stretch and holding it for an extended time, usually 10 seconds. The disadvantage of static stretching is that it may only improve flexibility and does little to elevate core body temperature.

Stretching is a critical part of the warm up, but stretching is NOT the warm up.

Perform dynamic exercises that are similar to the types of movements they will be going through during practice and competitions. Keep moving and gradually increase the intensity of your activity. That way you can get the blood flowing into the muscles through a natural progression.

The movements should be performed in a continuous and “down and back” fashion over 10-20 yards and be of low to moderate intensity. The entire dynamic warm-up can be done in as little as five minutes or as long as 20 minutes.




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Ladder Training For Speed And Agility

Agility is the skill of being nimble, being able to change direction quickly and respond decisively to a rapidly changing environment. According to the National Strength and Conditioning Association, the agility ladder helps improve neuromuscular coordination, or the relationship between the brain and muscle action. Some people are naturally more agile than others, but tailored exercise drills can improve reaction time and direction-changing speed, as well as strengthen muscles around knee and ankle joints to help protect against injury. The hopping and quick directional changes help prepare the ankles for unanticipated movements, such as tripping, so your body learns how to react to prevent injury.

Agility ladder training will increase speed, power, agility and coordination skills for better performance in any sport or in your personal workout. You can make ladder drills the main focus of your workout or perform them as part of a strength or cardio workout by weaving some of the ladder drills throughout your existing routine.

For each ladder drill, begin by learning the footwork pattern and then work at increasing the speed with which you put your feet down and get through the entire ladder. These drills help you increase the speed of your footwork.




Perform these agility ladder exercises either by alternating drills and repeating the entire routine several times or by focusing on one element during each workout--either speed, power or lateral motion. Whichever method you choose, you will see improvement in your performance by training with the agility ladder on a regular basis.

Train with the Quick Ladder to quickly improve your acceleration, lateral speed and directional agility while enhancing balance, rhythm and body control. These core skills are critical to any athlete that wants to perform at a faster level than the competition in any sport. The Quick Ladder features an 11-rung heavy duty design for high-intensity training with 15 inches from rung to rung, durable nylon straps, ground stakes, and a convenient carry bag. The integrated storage strap keeps the trainer tangle free for quick and easy setup.

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